Welcome to Week 4 – Day 4 of our revamping your physique series. This is the final day of week 4 and we’re going to challenge ourselves with some advanced exercises. Make sure to warm up properly before starting this workout. Let’s go!.

Exercise 1 – Single Arm Dumbbell Press

This exercise will help you improve your upper body strength and build muscle mass in your shoulders, triceps, and chest. Start by sitting on a bench with your back straight and a dumbbell in one hand.

Raise the dumbbell to shoulder height, keeping your elbow bent at a 90-degree angle. Then press the dumbbell straight up until your arm is fully extended. Lower the weight slowly back to the starting position and repeat the movement for 10-12 reps before switching arms.

Exercise 2 – Single Leg Sit-Ups

This exercise will engage your core and lower body muscles. Lie on your back with your knees bent and your feet on the ground. Lift one foot off the ground and extend it out in front of you.

Place your hands behind your head and lift your upper body off the ground, bringing your elbows towards your knees. Lower your body back down and repeat for 10-12 reps before switching legs.

Exercise 3 – Plank with Hip Rotations

This exercise is great for your abs and obliques. Start in a push-up position with your arms straight and your body in a straight line. Shift your weight to one hand and rotate your hips to one side, keeping your feet in place.

Return to the starting position and repeat the movement on the opposite side. Do 10-12 reps on each side.

Exercise 4 – Lunges with Bicep Curls

This exercise will work your legs, glutes, and biceps. Hold a dumbbell in each hand and lunge forward with your right leg. As you lunge, curl the dumbbells up towards your shoulders.

Return to the starting position and repeat the movement with your left leg. Do 10-12 reps on each side.

Exercise 5 – Side Plank with Arm Extension

This exercise will challenge your balance and help you strengthen your core, shoulders, and back muscles. Start in a side plank position with your forearm on the ground and your body in a straight line.

Raise your top arm towards the ceiling, keeping your body stable and your hips lifted. Lower your arm back down and repeat the movement for 10-12 reps before switching sides.

Exercise 6 – Jump Squats

This exercise is great for building explosive power and leg strength. Stand with your feet shoulder-width apart and lower your body into a squat position. Then, explode up into a jump as high as you can, landing back in the squat position.

Repeat the movement for 10-12 reps.

Cool Down

After completing these 6 exercises, take a few minutes to stretch your muscles and cool down. It’s important to give your body time to recover after a challenging workout like this one.

Congratulations on completing this workout! Keep up the hard work and stay committed to your fitness goals.